Comparing Nutrients in 5 ounces Oats VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Oats	Durum Wheat	Recommended Dietary Allowance
Energy	19% 551kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	20.2% 3.44g	7.75% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	77.6% 101g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	NA	38g per day for Men 19-50 years
Protein	42.8% 24g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Oats	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	45.7% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	103% 31μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	15.2% 61μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Durum Wheat	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	87% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	83.6% 6.7mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	186% 4.27mg	2.3mg per day for Men 19-50 years
Molybdenum	504% 227μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	106% 741mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	18% 608mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	51% 5.63mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.31% 11.7g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oats vs Durum Wheat:

• Oats have 1.8 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Durum Wheat.
• While Durum Wheat contains 7 times more Vitamin B3 and 3.5 times more Vitamin B6 than Oats.
• Both Oats and Durum Wheat have similar amounts of Vitamin B2 per 5 oz.
• Both Oats as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oats vs Durum Wheat:

• Oats have 1.6 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium and 1.6 times more Manganese than Durum Wheat.
• While Durum Wheat contains 3.5 times more Selenium than Oats.
• Both Oats and Durum Wheat have similar amounts of Copper, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oats have 2.8 times more Fat, 2.7 times more Saturated Fat, 2.3 times more Omega 3, 2.6 times more Omega 6 and 1.2 times more Protein than Durum Wheat.
• Both Oats and Durum Wheat have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Oats as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.